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Black turtle bean vs Seed - In-Depth Nutrition Comparison

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Important differences between Black turtle bean and Seed

  • Black turtle bean has more Folate, Potassium, and Vitamin B1, however Seed has more Selenium, Fiber, Manganese, Phosphorus, Calcium, Vitamin B3, and Magnesium.
  • Black turtle bean's daily need coverage for Folate is 99% more.
  • Black turtle bean has 4 times more Potassium than Seed. Black turtle bean has 1500mg of Potassium, while Seed has 407mg.

The food varieties used in the comparison are Beans, black turtle, mature seeds, raw and Seeds, chia seeds, dried.

Infographic

Black turtle bean vs Seed infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +12.7%
Contains more Potassium +268.6%
Contains less Sodium -43.8%
Contains more Calcium +294.4%
Contains more Magnesium +109.4%
Contains more Phosphorus +95.5%
Contains more Zinc +108.2%
Equal in Copper - 0.924
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 327% 115% 189% 133% 2% 60% 334%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains more Iron +12.7%
Contains more Potassium +268.6%
Contains less Sodium -43.8%
Contains more Calcium +294.4%
Contains more Magnesium +109.4%
Contains more Phosphorus +95.5%
Contains more Zinc +108.2%
Equal in Copper - 0.924

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Seed
Contains more Vitamin B1 +45.2%
Contains more Vitamin B2 +13.5%
Contains more Folate +806.1%
Contains more Vitamin A +217.6%
Contains more Vitamin E +138.1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +351.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B1 +45.2%
Contains more Vitamin B2 +13.5%
Contains more Folate +806.1%
Contains more Vitamin A +217.6%
Contains more Vitamin E +138.1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +351.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black turtle bean Seed
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Seed Opinion
Net carbs 47.75g 7.72g Black turtle bean
Protein 21.25g 16.54g Black turtle bean
Fats 0.9g 30.74g Seed
Carbs 63.25g 42.12g Black turtle bean
Calories 339kcal 486kcal Seed
Starch g g
Fructose g g
Sugar 2.12g g Seed
Fiber 15.5g 34.4g Seed
Calcium 160mg 631mg Seed
Iron 8.7mg 7.72mg Black turtle bean
Magnesium 160mg 335mg Seed
Phosphorus 440mg 860mg Seed
Potassium 1500mg 407mg Black turtle bean
Sodium 9mg 16mg Black turtle bean
Zinc 2.2mg 4.58mg Seed
Copper 1mg 0.924mg Black turtle bean
Vitamin A 17IU 54IU Seed
Vitamin E 0.21mg 0.5mg Seed
Vitamin D 0IU IU Black turtle bean
Vitamin D 0µg µg Black turtle bean
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.9mg 0.62mg Black turtle bean
Vitamin B2 0.193mg 0.17mg Black turtle bean
Vitamin B3 1.955mg 8.83mg Seed
Vitamin B5 0.899mg mg Black turtle bean
Vitamin B6 0.286mg mg Black turtle bean
Folate 444µg 49µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg µg Black turtle bean
Tryptophan 0.252mg 0.436mg Seed
Threonine 0.894mg 0.709mg Black turtle bean
Isoleucine 0.938mg 0.801mg Black turtle bean
Leucine 1.697mg 1.371mg Black turtle bean
Lysine 1.459mg 0.97mg Black turtle bean
Methionine 0.32mg 0.588mg Seed
Phenylalanine 1.149mg 1.016mg Black turtle bean
Valine 1.112mg 0.95mg Black turtle bean
Histidine 0.592mg 0.531mg Black turtle bean
Cholesterol 0mg 0mg
Trans Fat 0g 0.14g Black turtle bean
Saturated Fat 0.232g 3.33g Black turtle bean
Monounsaturated Fat 0.078g 2.309g Seed
Polyunsaturated fat 0.387g 23.665g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Black turtle bean
35
Seed
Mineral Summary Score
150
Black turtle bean
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
128%
Black turtle bean
99%
Seed
Carbohydrates
63%
Black turtle bean
42%
Seed
Fats
4%
Black turtle bean
142%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 5)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.6)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 3.098g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.